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Training Log Archive: AdventureGirl!

In the 7 days ending Jul 14, 2019:

activity # timemileskm+m
  Running7 4:46:07 28.76(9:57) 46.29(6:11) 359
  Strength3 2:00:00
  Cycling1 1:57:00 18.03(9.2/h) 29.02(14.9/h) 180
  Water running1 45:00
  Map Study1 20:00
  Total12 9:48:07 46.8 75.31 539
  [1-5]11 9:21:20

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MoTuWeThFrSaSu

Sunday Jul 14, 2019 #

10 AM

Running long 1:40:00 intensity: (40 @0) + (45 @1) + (17:05 @2) + (1:11:47 @3) + (9:43 @4) 15.35 km (6:31 / km) +63m 6:23 / km
ahr:162 max:175 shoes: NB Vazee Summit

GN single track funzies

Saturday Jul 13, 2019 #

12 PM

Strength 40:00 intensity: (9:38 @1) + (30:05 @2) + (17 @3)
ahr:98 max:135

Running warm up/down 15:00 intensity: (1:14 @0) + (2:37 @1) + (6:26 @2) + (4:43 @3) 2.07 km (7:15 / km) +25m 6:50 / km
ahr:145 max:160 shoes: NVII Forest 1

Running 4:03 intensity: (23 @2) + (28 @3) + (2:42 @4) + (30 @5) 1.0 km (4:03 / km) +35m 3:27 / km
ahr:161 max:177 shoes: NVII Forest 1

GS record attempt part 1. Didn’t make the cut due to a few stumbles.

Running 3:59 intensity: (33 @3) + (1:48 @4) + (1:38 @5) 1.0 km (3:59 / km) +35m 3:23 / km
ahr:167 max:178 shoes: NVII Forest 1

Gula Stigen record attempt #2. Juuuust snuck under 4 mins!
C • sub4 2

Running warm up/down 12:00 intensity: (7 @0) + (1:15 @1) + (1:23 @2) + (9:15 @3) 2.31 km (5:12 / km) +27m 4:55 / km
ahr:159 max:169 shoes: Brooks Ghost 11


Gula Stigen 1000 - Splits

Gula Stigen 1000 - Splits

Friday Jul 12, 2019 #

Map Study 20:00 [0]

JWOC maps from the week. Looked like such fun terrain and so similar to the DV.
12 PM

Cycling (MTB) 7:00 intensity: (41 @0) + (4:15 @1) + (1:50 @2) + (14 @3) 1.75 km (15.0 kph)
ahr:123 max:152 shoes: Specialized Camber MTB

GN with Hammer ... pre Hammer crash ...

Cycling (MTB) 1:50:00 intensity: (44:09 @1) + (59:57 @2) + (5:54 @3) 27.27 km (14.9 kph) +180m
ahr:137 max:155 shoes: Specialized Camber MTB

CIL solo with the FDFs

Thursday Jul 11, 2019 #

4 PM

Running warm up/down 20:00 intensity: (2:38 @0) + (3:15 @1) + (7:27 @2) + (5:31 @3) + (1:09 @4) 3.27 km (6:07 / km) +10m 6:02 / km
ahr:147 max:170 shoes: Brooks Ghost 11

FDF central. Had to escape them in the outhouse to tighten my shoe laces. Brutal.
But I saw a cute lil fox so worth it.

Running tempo 26:00 intensity: (2 @0) + (13 @1) + (23 @2) + (2:41 @3) + (19:12 @4) + (3:29 @5) 5.01 km (5:11 / km) +30m 5:02 / km
ahr:172 max:187 shoes: Brooks Ghost 11

2x 10min tempo on the trails with 3 mins rest after each. Second one sure felt like more uphill than the first.

Running hills 10:00 intensity: (1:05 @3) + (8:07 @4) + (48 @5) 1.48 km (6:46 / km)
ahr:171 max:184 shoes: Brooks Ghost 11

8x jackrabbit hills

Running warm up/down 15:00 intensity: (40 @1) + (5:49 @2) + (7:37 @3) + (54 @4) 2.08 km (7:12 / km)
ahr:165 max:171 shoes: Brooks Ghost 11

Bruh

Wednesday Jul 10, 2019 #

10 AM

Strength 35:00 [2]
ahr:100 max:137

2 PM

Water running 45:00 [2]

Tuesday Jul 9, 2019 #

3 PM

Running 30:00 intensity: (4:29 @1) + (11:19 @2) + (14:07 @3) + (5 @4) 4.51 km (6:39 / km) +23m 6:29 / km
ahr:149 max:161 shoes: NVII Forest 1

Terrain run with Hammer and all of the deer flies in Parry Sound.
4 PM

Running warm up/down (Road) 22:00 intensity: (1:03 @0) + (5:44 @1) + (5:28 @2) + (8:46 @3) + (59 @4) 3.23 km (6:48 / km) +27m 6:32 / km
ahr:148 max:172 shoes: Brooks Ghost 11

5 PM

Running 4:05 [5] 1.0 km (4:05 / km) +35m 3:29 / km
ahr:165 max:181 shoes: NVII Forest 1

Gula Stigen record attempt. 4 seconds off.

I really like these shoes!!

Running 8:00 intensity: (7 @0) + (14 @1) + (7 @2) + (3:54 @3) + (3:38 @4) 1.49 km (5:23 / km) +9m 5:14 / km
ahr:164 max:177 shoes: Brooks Ghost 11

7x strides on the driveway
6 PM

Running warm up/down 16:00 intensity: (15 @0) + (24 @1) + (5:18 @2) + (9:30 @3) + (33 @4) 2.5 km (6:24 / km) +40m 5:56 / km
ahr:154 max:172 shoes: Brooks Ghost 11

With Etoile :)

Gula Stigen 1000 - Splits

Monday Jul 8, 2019 #

Strength 45:00 [2]
ahr:107 max:158

Was gonna bike too but My hip is pretty stiff today.

The JWOC terrain looks so much like the DV and terrain around here. Why am I so old?!?

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